WODs

7.11.19-Bring a Friend Thursday!

07/10/2019

7.11.19-Bring a Friend Thursday!

A. Conditioning

 

For time:

 

100 Double-Unders

 

50 Russian Kettlebell Swings (70/53)

 

25 Toes to Bar

 

100 Jumping Lunges

 

25 Toes to Bar

 

50 Russian Kettlebell Swings

 

100 Double-Unders

 

 

 

Friends:

 

100 Singles

 

30 Russian Kettlebell Swings (35/26)

 

20 Hanging Knee Raises/V-Ups

 

50 Jumping Lunges

 

20 Hanging Knee Raises/V-Ups

 

30 Russian Kettlebell Swings

 

100 Singles

 

B.

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Supine Ring Rows x 8-10 reps @ 2111

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 30-40 seconds